Table of Contents
Section 1 Building a Powerful Foundation 15
11 Ways to Develop Powerful Fighting Abs 17
16 Innovative Push-Ups and 3 Ways to Bench Press 33
12 Ways to Develop Legs of Steel 47
13 Ways to Improve Your Core Grappling Strength 65
48 Ways to Build a Bone Crushing Grip 77
41 Ways to Prevent and Relieve Pain 87
21 Ways to Develop a Powerful Mind-Set 119
Walking Meditation 129
8 Ways to Create and Use Mental Triggers 135
Section 2 Sharpening The Warrior's Blade 149
9 Ways to Practice the Art of Fighting Without Fighting 151
9 Ways to Attack & Defend From the I-Don't-Want-to-Fight Stance 159
5 Everyday Fighting "Stances" 177
20 Ways to Practice Solo Grappling 197
16 Ways to Cheat Speed 221
14 Combinations on a Mannequin Bag 235
10 Ways to Create Same-Arm Combinations 241
12 Ways to Increase Your Hitting Accuracy 251
6 Differences Between Practice and Real Fighting 261
4 Mental Techniques For Women 271
4 Things to Do the Day of the Tournament 283
Section 3 15-, 20- & 35-Minute Workouts 291
35-minute workout: boxer workout 293
20-minute workout: I-don't-want-to-fight stance 304
20-minute workout: cheating speed 306
25-minute workout: up-and-down kicking drill 307
15-minutes workout: weights 310
20-minute workout: free-hand power builder 311
20 Minutes: Combinations on a Mannequin 312
20-minute workout for women: mental commitment 314
Conclusion 319
Random thoughts to ponder 319
About the author 327